Mouthwatering Vegetarian Tofu & Broccoli Stir-fry

Say goodbye to takeout and hello to a vibrant, healthier dinner with our Mouthwatering Vegetarian Tofu & Broccoli Stir-fry! We’ve taken a classic favorite and given it a delightful plant-based makeover, proving that comfort food can be both nutritious and incredibly delicious. Get ready for a symphony of textures and flavors that will become a weeknight staple!

Health Benefits

This dish isn’t just tasty; it’s a powerhouse of nutrition! Tofu provides complete plant-based protein, essential for muscle health and satiety. Broccoli is a superfood, rich in vitamins C and K, fiber, and antioxidants, supporting digestion and immunity. Using minimal oil and fresh aromatics like ginger and garlic adds incredible flavor without excess calories, making this a heart-healthy, energizing meal.

Ingredients

For the Tofu:

• 1 block (14 oz / 400g) extra-firm tofu, pressed and cut into 1/2-inch cubes
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 1 teaspoon sesame oil
• 1 tablespoon cornstarch

For the Stir-fry:

• 1 tablespoon vegetable oil (or preferred cooking oil)
• 1 head broccoli, cut into bite-sized florets
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, grated

For the Sauce:

• 3 tablespoons soy sauce (or tamari for gluten-free)
• 2 tablespoons vegetarian oyster sauce (or a mushroom-based sauce)
• 1 teaspoon brown sugar (or maple syrup)
• 1/4 cup vegetable broth
• 1 tablespoon cornstarch (for slurry)
• 2 tablespoons water (for cornstarch slurry)

Serving Suggestion:

• Cooked brown rice or quinoa

Instructions

1. Prepare Tofu: Press the extra-firm tofu for at least 30 minutes to remove excess water. Cut into 1/2-inch cubes. In a bowl, gently toss the tofu with 1 tablespoon soy sauce, 1 teaspoon sesame oil, and 1 tablespoon cornstarch until coated. Set aside to marinate for 15 minutes.
2. Prepare Sauce: In a small bowl, whisk together 3 tablespoons soy sauce, vegetarian oyster sauce, brown sugar, and vegetable broth. In another small bowl, mix 1 tablespoon cornstarch with 2 tablespoons water to create a slurry. Set both aside.
3. Stir-fry Tofu: Heat 1 tablespoon vegetable oil in a large wok or non-stick skillet over medium-high heat. Add the marinated tofu in a single layer and cook for 5-7 minutes, turning occasionally, until golden brown and crispy on all sides. Remove tofu from the wok and set aside.
4. Stir-fry Vegetables: Add a little more oil to the wok if needed. Add broccoli florets and stir-fry for 3-5 minutes until tender-crisp and bright green. Add minced garlic and grated ginger, and stir-fry for another minute until fragrant.
5. Combine & Sauce: Return the cooked tofu to the wok with the broccoli. Give the prepared sauce a quick stir and pour it over the ingredients. Bring to a gentle simmer.
6. Thicken Sauce: Stir the cornstarch slurry once more and gradually add it to the simmering sauce, stirring constantly, until the sauce thickens to your desired consistency. Cook for another minute to ensure the cornstarch is fully cooked.
7. Serve: Serve hot immediately over cooked brown rice or quinoa.

Estimated Nutrition Information

(Estimated per serving, based on 4 servings)

• Calories: 350-400
• Fat: 15-20g
• Protein: 20-25g
• Carbohydrates: 30-35g
• Fiber: 5-7g

Serving Suggestions

This versatile stir-fry pairs perfectly with a variety of sides. Enjoy it over:

• Fluffy brown rice or fragrant jasmine rice
• Quinoa for an extra protein boost
• Cauliflower rice for a low-carb option
• Whole wheat noodles or lo mein
• As a final touch, sprinkle with toasted sesame seeds or chopped scallions for extra flavor and crunch.

Vegetarian Variations

• Make it Gluten-Free: Ensure you use tamari instead of soy sauce and check labels for vegetarian oyster sauce to confirm it’s gluten-free.
• High-Protein Boost: Add edamame, sliced mushrooms, or more tofu. You can also use seitan instead of tofu for a different texture and higher protein content.
• Dairy-Free: This recipe is naturally dairy-free!
• Spicy Kick: Add a dash of sriracha, red pepper flakes, or a tablespoon of chili garlic sauce to the stir-fry sauce for a spicy twist.
• Extra Veggies: Feel free to add other quick-cooking vegetables like sliced bell peppers, snow peas, carrots, or baby corn.

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